IrishLifter2012's picture
IrishLifter2012
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Workout for Lats without pulldown?

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since I'm using a home gym, I only got a few benches and free weights, bench with incline and normal flat bench, along with a normal barbell, EZ bar etc.. and I'm trying to find a lat workout with free weights? I've tried one which is like BB rows but with the EZ bar/wide grip and you keep it closer to your legs while lifting, but it doesnt seem to hit my lats that much, anyone have any ideas? Thanks!!

wallabokkie's picture

Hey mate do you have any dumbells? If so row them suckers. Also it seems that no one has mentioned deadlifts. I don't know why. maxmax has just given an old school way of doing bent over Tbar rows. They are a very good exercise as well. Not too sure about the towel though, I would use a close grip bar with the barbell sitting in the V of the close grip bar myself. As others have said chin ups are a good one as well. Just a little tip when training back. Instead of thinking about gripping the bar and pulling it backwards. Concentrate on using your hands as hooks and push back with your elbows (visualise this. Don't actualy try it). This will change the way the movement feels. Also arch your back don't round it out. If you push your chest up towards to roof it alows your lats to contract properly. Just try it while you sit in your chair. Feel the difference between pushing back with your elbows and pulling with your hands as well as arching your back and rounding it out. Good luck with it.

K.Bear210's picture

barbell an/or ez bar pullover -- Same as dumbell pullover for chest and rib cage, but it will kill your lats, especially just below the armpit. IMO its the only truly lat move other than pull ups, but i'm not exactly ronnie coleman

Ronald123's picture

Pull ups are done with an overhand grip where your palms are facing away from you, while chin ups are done with an underhand grip where your palms are facing you.

OdyOdd's picture

2 handed barbell row. Bent over barbell row. t bar row.

maxamax's picture

i assume you have a barbell, take a heavy dumbbell place it against the wall. take the barbell and stick one end under the middle of the dumbbell. this is to counter balance the weight on the back side. now place plates on the front side of the barbell thats not under the dumbbell. i prefer 25s because you get a better pinch at the peak of your motion. stand facing back away from the dumbbell with barbell between your legs and place your hands close to the weight and arch your back slightly and pull up.

heres a video on how the form should be on this workout also you can use it to find other at home back workouts....Enjoy!
http://www.muscleandstrength.com/exercises/bent-over-row.html

IrishLifter2012's picture

sweet! just saw the video, cant wait to try it out!! Thanks.

Gorillafit's picture

For an extended range of motion with that loop a towel around the bar and hold the ends.

scootloko's picture

good tip. i love that exercise but hate the range of motion, never thought of grabbing a towel lol

Gorillafit's picture

You have to use what you can. When I was a kid my bench was a milk crate. I had to lean back with the weight at the clean position to do bench presses. Maybe thats why my chest is under developed? LOL ;-P

Pelon's picture

Lol I remember those good ol days jimmying things together for equipment

Trenabolic's picture

Pull ups bro are second to none when it comes to over all back develpoment. After all the lat pulldown is just an easy way out of a pull up.

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scootloko's picture

X2

Pelon's picture

Definitely agree. Wide grip

Gorillafit's picture

Barbell Rows (knees bent slightly, back parallel to floor, Pull straight to upper stomach) Dumbell rows-Singles or both at the same time (if you don't have dumbells, buy handles you can put your plates on) dumbells will give you great variety of movements and isolation. Pull Ups are great if you have someplace to mount a bar (there are cheap doorway kits out there to get you started). Bent or Stiff arm pullovers using your ezcurl bar. I also saw a cool exercise with dumbells you could also try which will work chest, core and lats. Its a pushup while holding dumbels in your hand and after each pushup you do a 1 arm row for each side, then another pushup.... I think you have the thing you need the most, and that's the will to learn and give it your best. Good Luck!

IrishLifter2012's picture

Thanks! I defo have to try out the pushup one sometime, I can't believe I forgot about a simple pullup and pullovers! but thanks man.

suzy b MRS viking's picture

Anyway you could rig a pull up bar in there,also dumbell rowing is good for lats also x bench pullovers with your EZ bar works upper lats ?????

IrishLifter2012's picture

yup I got a place for the pullup bar! I kinda forgot I had one but the answers just reminded me, thanks!!

supersavage's picture

Pull ups man!They're the best lat work out with no equipment.